12140 West 135thStreet●Overland Park, KS 66221●913-851-1862●[email protected]●www.CAPprogram.com CAP Pilot Study: The Effect of a 3 Week Resisted Sprint Interval Training Protocol on Recovery Heart Rate, VO2 Max and Speed. **Scott Moody IntroductionOver the last few years we have struggled with the question, “How do you condition soccer players before the season?” Too much emphasis on endurance based exercises seem to cause declines in speed and agility as well as vertical power. Too much emphasis on speed and agility and they loose their ability to last an entire game let alone ability to play strong in multi day tournaments. In this pilot study we took 1 subject who was already in excellent shape and ran him through a 3 week training protocol on the Woodway Force Treadmill and Landis Treadmill. During this time the subject did not participate in any strength training. The goal was to improve Heart Rate (HR) Recovery, Max HR, VO2 Max, Resisted Sprint Speed, etc. Training Protocol:The protocol consisted of sport specific interval runs on the Woodway Force Treadmill and timed runs on a Landis Treadmill and tracked HR with a Polar RS800 Heart Rate Monitor and Watch. The sport specific interval runs on the Force Treadmill were run with a 0 Load, and based on a 30 second interval that would repeat to give you the desired amount work to rest ratio for that day. Below is a graph depicting this interval: •Brisk Walk/Jog – 10 seconds •Paced Jog/Run – 10 seconds •Strong Run – 8 seconds •Max Sprint – 2 seconds This interval was repeated 4 times in a row during the pre and post-test then the subject would walk at a slow, but steady pace for 1 minute. Then this ratio of 2 minutes working to 1 minute resting would repeat 10 times for a total of 30 minutes. The reason we chose the 30 second interval rather than the 60 or 90 second interval that we have used in the past was based on the adaptability of the 30 second time frame and the ability of the subject to attack it more intensely rather than saving up and pacing themselves as we have seen in the 90 second interval. The times spent in each activity are loosely based on the time spent in each activity of a soccer match as described in the graphics below. We have tried to establish an intense bout of soccer specific activity that could adequately prepare them for the demands of the sport. In the 2:1 Work : Rest Interval Pre and Post-Test the time spent in each activity closely resembled the activity breakdown over a 90 minute game.

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